Stress is the body’s natural reaction to a perceived challenge or threat, triggered by the release of hormones such as cortisol and adrenaline that increase heart rate, sharpen focus, and prepare the body to respond quickly. In short bursts, this stress response is protective by sharpening focus and helping respond to challenges. However, chronic stress occurs when stressful circumstances persist for weeks, months, or years, keeping the body in a prolonged state of heightened awareness. According to Dr. Juanita Guerra, a clinical psychologist, chronic stress “can become debilitating and wreak havoc on one’s physical well-being and overall functioning.” When prolonged, stress affects sleep, digestion, immune function, mood, and concentration, and can increase risk for anxiety, depression, heart disease, and burnout.
Sources and Individual Vulnerability
Stress can arise from numerous sources including financial pressure, work demands, social media comparisons, parenting struggles, relationship strain, health worries, and technology overload. Major life changes such as moving, changing jobs, divorce, illness, or death of a loved one contribute to stress, as do seemingly positive events like marriage, childbirth, or starting a new career. However, Dr. Guerra notes that “what may stress one individual may not stress another.” Factors including lack of sleep, social media consumption, news exposure, and chronic health conditions increase stress sensitivity. Individual personality traits such as setting extremely high expectations, struggling with uncertainty, experiencing past trauma, or feeling lack of control over one’s environment increase vulnerability to stress.
Evidence-Based Stress Reduction Strategies
The body can be trained to shift out of stress mode through evidence-based strategies. Regular physical activity “lowers cortisol and boosts mood-regulating chemicals,” according to clinical social worker Jimmy Noorlander. Even moderate activities like walking, cycling, or stretching provide noticeable benefits. Healthy daily habits—consistent sleep, balanced nutrition, and proper hydration—help the body regulate stress response. Mind-body connection practices including yoga, tai chi, journaling, and mindfulness meditation are effective. Breathing techniques such as inhaling for four seconds and exhaling for six activate the calming nervous system. Spending time outdoors and setting boundaries around work and digital devices prevent stress accumulation. Social connection matters: talking through stress reduces its intensity. Psychotherapies such as cognitive behavioral therapy (CBT) “have been proven to be quite effective in reducing stress and anxiety and improving coping skills,” according to Guerra. If stress interferes with work, relationships, or physical health, professional support may be necessary.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://www.usatoday.com/story/life/health-wellness/2026/03/22/how-to-relieve-stress/89029366007/